Everyone knows that exercise has positive effects on health. However, not many people understand the specific changes exercise brings to our bodies.
Exercise plays a role that goes beyond just maintaining a slim figure. It improves strength, muscular endurance, cardiovascular health, and flexibility, enhancing overall quality of life. Based on information from American media outlets like HuffPost and Prevention, here are the benefits of exercise.
1. Lower Blood Pressure
Exercise significantly helps lower blood pressure. When unnecessary substances accumulate in the blood vessels, blood pressure rises, but exercise helps eliminate these waste products and keeps the blood vessels flexible.
However, strength training with heavy weights can raise blood pressure, so individuals with hypertension should avoid intense workouts. Exercise is also effective in preventing various types of cancer. For instance, colorectal cancer can occur when one consumes low fiber and excessive animal fat.
2. Cancer Prevention
Another cause of colorectal cancer is a lack of exercise. A study found that regular exercise can reduce the risk of developing colorectal cancer by 40%. Those who have been diagnosed with colorectal cancer can lower the chances of cancer spread or recurrence by maintaining a consistent exercise routine. Research also shows that physical activity can improve menstrual cycles and reduce the risk of breast cancer.
3. Cholesterol Control
Regular exercise lowers bad cholesterol (LDL) levels, which can lead to poor blood circulation. In contrast, it raises good cholesterol (HDL), which helps transport cholesterol away from the artery walls to the liver.
4. Improved Sleep Quality
Aerobic exercises, such as brisk walking or jogging, increase heart rate and strengthen heart function. Moderate exercise improves sleep quality. Engaging in moderate-intensity exercise about six hours before bedtime helps build fatigue, making it easier to fall asleep. However, excessive exercise or exercising right before bed can lead to sleep disturbances, so it’s wise to be cautious.
5. Stress Relief and Mood Boost
Regular exercise acts like an antidepressant. It helps relieve stress and boosts mood. When you achieve a toned and slim physique with balanced muscles through exercise, your activity level increases. This newfound vitality can enhance your confidence and improve interpersonal relationships.
6. Enhanced Metabolism
Exercise burns accumulated calories and boosts your resting metabolic rate, allowing you to burn more calories even while at rest. Flexibility exercises help loosen stiff joints, making movement easier. Consequently, this reduces pain or inflammation that can lead to arthritis.
As your physical fitness improves, everyday activities become easier. For instance, using the stairs instead of the elevator during busy times becomes less strenuous, and lifting or moving objects becomes more manageable.
7. Muscle Preservation with Age
As you age, muscle mass naturally decreases. Albert Massini, co-founder of Soho Strength Lab, emphasizes that building more muscle enhances the body’s resilience. Muscles protect bones and can prevent osteoporosis, making them even more valuable as you age. How can you build muscle after your 50s?
Building Muscle After 50: Expert Tips
According to trainers from Prevention, maintaining muscle mass after 50 is essential:
- Weight Training: Bodyweight exercises like push-ups, squats, and lunges are effective for building strength, even without weights. Using heavy weights and proper technique, aiming for 8 to 15 repetitions per set with 2 to 3 sets depending on ability.
- Alternate Muscle Groups: As recovery time increases with age, alternating muscle groups each day can reduce the risk of injury and allow proper muscle recovery.
- Protein Intake: Aim for at least 20–25 grams of protein per meal and 7–12 grams in snacks to promote muscle recovery and growth.
- Incorporate Variety: Balance strength training with gentler exercises like cycling and swimming, which are easy on the joints while still boosting cardiovascular health.
- Prioritize Sleep: Sufficient sleep is critical for muscle recovery and overall energy, particularly as you age.
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